Name: Playbook - Juice & Toya - W3/D3 [Cardio-HIIT] BW
Uploaded: 2024-04-28T06:00:56.240Z
Duration: 30 min
Description: W3/D3 [Cardio-HIIT] BW

Finally figured out how to unroll the workout, thought there should be breaks between each exercise but there aren’t and I see why 😅😅😅 👍

Charlotte

Donna

Kertina

Katie

W3/D3 sweaty and done 🤪Had to modify a little bit but I pushed through to the end!!!

Jennifer

W3 D3 ✔️ sweaty mess but feel great! 🥵🔥🥵🔥

Didn't think I would make it,  but I did it. 💪🏿 💪🏿 💪🏿

Whew , sweat sweat sweat , but I like it , thank you juice and toya 😀

Anita

Seems so easy… circuit 1, round 1🥲😂☠️

Janet

Circuit 1
3x30sec.	Drop Squat And Step 
3x30sec.	SL Deadlift Knee Drive 
3x30sec.	Burpee
3x30sec.	V Sit 1-2 Punches
3x30sec.	Plank Shoulder Tap To Toe Tap 

Circuit 2	
3x30sec.	Squat And Pulse
3x30sec.	Jump Lunges
3x30sec.	Alternating Renegade Row 
3x30sec.	Sit Up Twist
3x30sec.	Plank Rotations

-Drop down into a squat
-In the squat position, step to the side, then stand back up
-Repeat to the other side

Squat And Side Step

-Hinge back in the hips on a single leg
-maintain neutral spine, keep core engaged
-keep back toes facing the ground to keep hips neutral
-as you come up, drive your knee towards your chest

30 seconds each side

Single Leg Deadlift To Knee Drive

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up
- Jump up, arms overhead

Burpee

-In a v-sit position, slightly lean back, activating your core
-Punch across, alternating punches

Bodyweight V-Sit Punches

-In a plank on your palms, alternate between tapping your shoulders, and reaching in to tap your toes

Plank Shoulder Tap To Toe Tap

Circuit 1

Drop into a squat, and pulse at the bottom one time, squeezing glutes

Bodyweight Squat And Pulse

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up switching your feet in mid air
- Keep your chest up and land soft in the knees

Bodyweight Alternating Jump Lunges

- From a high plank position 
- Row one hand toward your ribs
- Focus on squeezing your back
- Repeating with the opposite arm

Bodyweight Alternating Renegade Row

- Perform a sit up
- Twist your torso, reaching your hands down to the floor
- Lower back down and repeat sequence on the opposite side

Sit Up Twist

- From elbow plank position 
- Rotate open to a side plank position
- Reverse movement back to plank and repeat to the opposite side

Plank Rotations

Circuit 2

W3/D3 [Cardio-HIIT] BW

Demei

Ashley

App Exclusive Warm Up

Charlene

Great info. Can I submit my picture in the morning ?

Kirk

Aleicia

CHALLENGE STARTS MONDAY OCT 24th! SIGN UP NOW!

Clare

👍
This is perfect as I’m looking to focus on body weight training for the next few weeks and taking a holiday from dumbbells.

Very surprised at the sweat I got going on without weights 🔥💪🏾

W1/D1 Lower Body Strength - BW

Sexy60

Managed all except renegade rows! Don't quite have the strength for them yet

Elise

W1/D2 Upper Body Strength - BW

Love this workout! Like to see more variations of this kind of workout!

Jennifer Leng

Christina Kohfield

That was hard. Had to make two modifications but building strength. Dad did it with me today. El supremo (dad)

W1/D3 Full Body HIIT - BW

Penelope

Jean Cyprien

Charmaine

W1/D4 Core Workout And Recovery Workout - BW

Not into repeatable trainings but nice for a change!

Anna

Had to modify the push-ups and planks after a few sets but I got thru it.

Angelina

W1/D5 30 Minute AMRAP - BW

W3/D6 trying to catch up on missed workouts. Ummm don’t do this if you’re mind isn’t set right….this knocked me out🤣

W1/D5 Bodyweight AMRAP + Finisher

Whew!  On Vacay but not going to go without working out…Let’s go!!

Carmen

W2D1 2.0, add this to the DB  workout 💪🏿 👌🏿 😎

W2/D1 [Full Body Strength] BW

Yours is the absolute best content in this app 💪👌🔥

Anja

W2/D2 W2/ D2 [Full Body Strength] BW

That was great!! Nice challenge but doable!!

Eursla

betsy

Anta

W2/D3 W2/ D3 [Cardio HIIT] BW

Sophiatey

W2/D7 nice recovery workout!! Week 3 here we come!!!

W2/D4 W2/ DAY 4 [Recovery] BW

The 10 min finisher was great but brutal.  Love the excercises

SakuraBlossom92

My bun fell out during the finisher…that was no joke with no breaks although I did have to say a little prayer a purple times to get though! W2D3 complete!

What a sweat 😓, but happy for the workout , thanks 😊

W2/D4 W2/DAY 4 [Recovery] BW

W2D5✔️
13 rounds up to finishing the push-ups 🥵🔥

10 reps x 8.5 set
Some with dumbells, some without

Completed 14 rounds - the first 8 rounds, I did the push-ups on my toes. 
I feel great! Now it’s time to eat! 😅
Thanks J&T - it was the perfect finisher for this W2!!! 🔥

Anca

W2/D5 [Pyramid Workout] BW

W3D1✔️
 8 and finished the jack knives on the 9th minute of EMOM
🥵🔥

W3/D1 [Lower Body Strength] BW

W3/D2 [Upper Body Strength] BW

W3/D6 did this today and it felt good but I felt more than a “few” cracks🤪 There was some shoulder pain so gonna have to watch it.

W3/D4 Mobility & Stretch BW

Perfect for that time of the month. Don't often weigh myself and tend to go with eating healthy and going on how I feel in myself, clothes and how I feel when I look in mirror. I'm already noticing definition and clothes are looser and feel more energetic. I'm on a 6 week travelling break in Asia and been eating healthy here as the diet is very healthy :)

It was just soft for me
The session is nice though!!!

Manuel

W3/D5 Bodyweight [Low Impact HIIT] BW

W4/D1 done ✔️ Those glute marches are hard for me. Just doubled glute bridges to make up for it💪🏼💪🏼

W4/D1 [Full Body Strength] BW

W4/D2 [Full Body Strength] BW

Pascale

W4/D3 complete! I didn’t think I was gonna make through the finisher…..that felt so much more than 45 seconds🤣🤣

W4/D3 [Cardio-HIIT] BW + Finisher

Karen

W4/D3 done! Love this. It’s cold in the house so the step workout warmed me up😂

W4/D4 [Step Workout + Recovery Stretch] BW

Did 8 1/2 in 15 minutes , amazing sweat , like it thanks 😊

I did it.... 10 rounds plus the finisher added to the DB AMRAP and I'm exhausted... but this really pushed me and for that I'm grateful

W3/D3 [Cardio-HIIT] BW

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